quote:About half of my adult life I've been into distance running. But a few months shy of 40 years old (Feb 2009), I decided I wanted to get in better overall shape as I approached 40 years old. Here are some things I've done that have worked for me since Dec 2008:

1) Perfect Pushups - you can buy them at Walmart/Target. They are great (don't do these if you've had rotator cuff problems in the past). I started with the basic program that came with the set.

2) Abs - find some routines on the internet and work in 3 times a week.

3) 5K etc - sign up for a race that is a few months from now. Even if you walk it, signing up for a race is key to actually getting ready

4) Record keeping - write everything you do exercise wise on a calendar. I don't go into detail about rep counts or weight amounts - I just write enough so that I will know what I did, miles etc.

5) Cut down on white foods. If there is a non-white (wheat substitute) do it.

After 18 months of perfect pushups, pullups, ab routines at home, I started working in some dumbells. Now I work in the gym in addition to this stuff, but the key was getting started with the above first.

Good luck!

[Edited on 2/14/2011 by hotlantatim]

Great points here Tim!
1. I can only do the "wimpy" ones from my knees for now. And I do have a bum shoulder, so this could be a problem.
2. Abs are the only muscle that dont need a day off So they dont. I am in the gym like I said 5-6 days a week. And when I am not I have a ab-cruncher at home.
3. This is something I really want to do this spring! I am a little uncomfortable running on a treadmill, but I did jog for a mile recently on one. I am waiting for spring, and I plan on trying to run outside. I still have a issue in my right leg due to a blood clot 2 years ago, but this is something I would really like to try - Just to say i DID it, even if I never do it again.
4. I actually started doing this 2 months ago. The times and distances for cardio, and the reps and weights on lifting. My thinking is to see my progress and try to improve on it.
I recently bought a new phone that runs off the Android system. There is a free program called 'CardioTrainer" Very easy to use, and it tracks the times and caloried burned for you.
And also the distance for walking or running, but I Mother Nature has no cooperated here in NJ this winter
5. Agreed... Pure poison, IMHO. I have cut back big time on this, and anything processed.

I would also like to add that tracking your food intake in key as well. I think there are some free programs floating around out there, and it had made a huge difference for me.

quote:I need to get back on my diet. I lost 23 lbs. last year around this time but have managed to gain 18 or so of it back. Having read about Alan Woods having his heart attack, and mind you he's not overweight or big like I am, it is an eye opener, because he and I are the same age. I'm at the age where it's "do or die." Right now, my BP, blood sugar and triglycerides are on the borderline. I'm not a time bomb or anything, but it's not going to improve itself.

Getting started is the hardest part Dave. Once you get rolling, its all good from there

For general health and wellness, my secret weapon is Pure Synergy and Vita Synergy from The Synergy Company out of Moab, UT.

This is not a weight loss thing. It is an anti-cancer tonic basically, and promotes "radiant health". I haven't been sick for 3 years, and I even anti-aged a bit, even while smoking (now over 2 months smoke free).

I'm a fitness nut .. I workout 2 or 3 hours everyday .. I can't get enough. I agree with other posters about motivation. Once it becomes part of your routine, it's hard to do without. I've always enjoyed doing pushups because they require no equipment. Here's a site that will have you doing a hundred non-stop within a month or two .. http://hundredpushups.com/

make sure what you're doing is fun or challenging or even humbling.I suggest buying a jump rope.Initially very humbling..when you realize every 10 year old girl in the world can kick your ass at it.Builds stamina,balance and improves rythym.Chin-ups also very humbling. In the words of jack lalane"make excercise king,nutrition Queen and together you have a kingdom"

Happy to report I lost some weight this morning! Sexercise is a beautiful thing. Good for the heart, reduces stress (cortizol levels), helps the immune system. happy you, happy pancrease, good blood glucose levels, and it appears to be a routine that I do not mind following. And when done in a non hurried manor can count as a cardio excercise as well,gets the heart pumping.20 + minutes morning,noon or night or for the truly serious all three a day! Lucky to have a workout partner! Mrs. Cowboy !

[Edited on 2/16/2011 by CowboyNeil]

____________________Life is too short! Your either a brother or another

I can't add much to what a lot of folks have already said. I'm a gym rat, have been for a long time, and I can't imagine my life without it. Changing your diet is probably the hardest, but once you do it, it becomes part of your life and it's second nature.

Quiting smoking is huge. It will make a huge difference in how you feel every single day.

If late night bowl or two of ice cream is one of your weaknesses, try replacing it with a bowl of cereal.

ABS - I had developed a beer gut (looked great on a tall thin guy!). You can strengthen the muscles behind your gut in 3 weeks and quickly lose a couple inches on your belt (getting more results will come when you lose fat there). It's nice though to see some quick returns. Google six pack abs and you'll see tons of examples of cheezy but effective workouts. Results like they claim come from crazy diets, but the ab routines will shrink and strengthen your waiste line.

I have found the key is to simply do something..and regularly. Don't worry about it being perfect. Recording it on paper will increase how often you repeat it.

quote:Any walkers out there? I walked 10 miles to work this morning. Try to do a few times a week, schedule and weather permitting. Keeps me healthy, helps with stress, frees my soul a little bit.

I like to walk - it's a bit hard in the winter in Iowa. The streets are covered with ice and snow. We are finally experiencing melting. I can't do 10 miles, but a few is a lot better than none. Getting a treadmill this week.

Hiking's been my main form of exercise over the past 20 years (along with
playing the drums), and luckily for me, the Northeast has more than plenty
of great hiking destinations. The amount of physical
wellness I get from hiking still amazes me.

I took Sully's lead and picked up the 4 hour body book. Just into reading the relevant chapters, gonna get the food issue under control this week start the exercise and food regiment when I have all the pieces in place.

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Any walkers out there? I walked 10 miles to work this morning. Try to do a few times a week, schedule and weather permitting. Keeps me healthy, helps with stress, frees my soul a little bit.
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Love to walk. Don't have a treadmill (although I recently purchased an elliptical - I've also made a decision to commit to getting myself healthier through exercise and eating right) so my walking is done outside weather permitting (which I'll bundle up and walk when it's colder here in Middle Earth as long as colder doesn't mean too cold or icy or -0 wind chill ). And I usually have a Punkin walking with me. Also enjoy getting out in the woods, country, mountains, wherever there are no walls, and doing hiking.

That's cool that you make that walk from north side to downtown, Julie. I did that walk once in awhile from where I was living in Uptown (about 1 block north of Graceland Cemetary) to my office on Wabash (2 blocks north of the river) when I lived in Chicago but always on the way home ... was always mad dash to L then getting to work on time in mornings.

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